Ten Tips for Lowering Your Cholesterol

Many simple dietary changes may help to improve your cholesterol level.

Here are 10 basic tips to get you started:Limit high fat meats except fatty fish• Focus on lean meats such as white meat chicken or turkey or fish• Fatty fish is a good source of omega 3 fatty acids and should be included in the dietLimit whole milk dairy products• Use 1% low fat or nonfat dairy products from cheeses to yogurts• Substitute low fat milk or soy milk in coffee Limit intake of egg yolks• Eat more egg whites and fewer yolks• Try egg beaters or liquid egg whites• Try scrambled tofu instead of scrambled eggs• “Stretch” eggs with 2 additional whites to every 1 egg

Eat more soluble fiber• Soluble fiber helps remove cholesterol from the body• Oats and beans are good sources of soluble fiber

Avoid fried foods• Trying breading and baking foods that are usually fried such as baked breaded chicken instead of fried chicken.• Trying baking foods like potato wedges instead of frying to make “fries”Watch dressings• Use low fat or no fat/no oil dressings for salads• Limit high fat dressings that can add up on a saladWatch condiments• Regular mayonnaise contains about 100 calories of fat per serving• Replacing high fat condiments with mustard or low fat/non fat/no oil condiments can help reduce your fat intakeDo include good fats• Small amounts of avocados, nuts, seeds, olives/olive oil are good sources of healthful plant fats-include these in your diet• Also, fatty fish such as salmon are good sources omega-3-fatty acid, a fat that may help improve your cholesterol level.Try new foods• Instead of a steak, try salmon• Instead of a hamburger, try a black bean vegan burger or a grilled portabella mushroom burgerMake good food choices while dining out• Plan ahead• Go to restaurants that prepare healthful foods in a healthful manner• Read menus in advance if possible.• Read the nutritional information, if available, before ordering.